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OVERVIEW (simple + effective) You’ll train 4 days per week: Day 1 – Pull (strength focus) Day 2 – Push + Core Day 3 – Rest / Light Day 4 – Pull (volume focus) Day 5 – Push + Core Day 6 – Optional light / skill Day 7 – Rest 🔥 DAY 1 – PULL (STRENGTH) This is your main pull-up progression day. 1. Pull-Ups (or progression) 4–5 sets Go near max (leave 1 rep in tank) If you can’t do many yet: Do 1–2 real reps → finish with negatives 2. Negative Pull-Ups 3 sets of 3–5 reps 3–5 sec

Goal: 10 Pull-Ups in 6 Months We’ll build this in 3 phases: Foundation (Weeks 1–8) → build strength Strength Building (Weeks 9–16) → increase reps Performance (Weeks 17–24) → reach 10 clean reps 🔥 KEY PRINCIPLES (don’t skip these) Train pull-ups 3–4x per week Never go fully to failure every set Focus on slow, controlled reps Prioritize consistency over intensity 🧱 PHASE 1: FOUNDATION (Weeks 1–8) If you can’t do many pull-ups yet, this is where most progress happens. Workout

Have you ever thought about how swimming can do wonders for your mind, not just your body? I’m super excited to share with you some fantastic insights about swimming mental health benefits that might just inspire you to dive into the pool more often. Swimming isn’t just a fun way to cool off or get fit; it’s a powerful tool for boosting your mood, reducing stress, and even sharpening your brain. So, grab your goggles and let’s explore why swimming is such a mental health supe